PV = nRT

decided to try a tinman tempo type workout on the slushy roads. it turned out really well, felt strong and could have kept going at that pace. One mile warmup then an out and back throught the east bench neighborhood for 6 miles tempo. never checked my watch just ran on feel. mile splits: 6:26, 6:25, 6:25, 6:37, 6:36, 6:36 for 6:31 average. one mile cooldown.

5 miles about 8 minute pace

miles 15-23 of TOU course. feeling really sluggish and tired. 7:40 average pace 16 miles. came home and took a nap and ate a lot of food. blah.

USU to east bench. then got in car and drove towards california. total white out blizzard in dark  nephi to past beaver.  stayed o/n in St George.

San Marcos CA 75 degrees hot. 4 x 1 mile 6:01, 6:03, 6:10, 6:13

no running but stand in line/walking cross training, disneyland and CA adventure, ride reps, with long death marches in between

1 x pirates
1 x haunted mansion
1 x splash mountain
2 x thunder mountain
1 x space mountain
1 x matterhorn
1 x indiana jones
1 x small world
misc small stuff (snow white...)
2 x california screamin (this is a nice roller coaster)
1 x tower of terror
1 x some rapids ride
some other stuff I probably forgot...

more disneyland and ca adventure cross training. no running. legs are trashed from standing and walking. don't know if I can ever run again. my leg are sore.

6 mile tempo, 6:45, 6:29, 6:25, 6:34, 6:35, 6:29

14.5 miles 7:38, SanMarcos trails.

carlsbad 5000  mens masters is tomorrow at 7AM. I didn't bring any racing stuff..I have my NB790 lightweight trail shoes or precision trainers and a tshirt and shorts...I ran 14.5 miles today... so should I run the 5000 or not before heading back to Utah? any suggestions?

ran the world's fastest 5K this morning.  unfortunately it wasn't  the world's fastest for me. I decided to run this on the spur of the moment at the expo Saturday afternoon, just so I could say I ran it. Signed up at the expo paying the ridiculous last minute race fee of 50 dollars. That's about 16 bucks a mile. Oh well, it's the 25th anniversary of the 5000 and I was there, so what the heck.

The men's masters is the first race of the day, 7:05 AM. I drove down from the avocado farm, arriving at 6:30 and found my Logan training partners Carol Rowe and Paul Wolf who also ran. Carol's race was at 10AM so she kept my cochlear implant for me while I ran, that was nice. Paul and I warmed up about 1.6 miles. Then we went to the start. I learned a valuable lesson here the hard way- do NOT get stuck back in the pack at the start of this race, with 1500+ over eager 40+ year olds with a lot of testosterone and enthusiasm. Runners were supposed to line up based on predicted finish times, but a bunch of amateurs packed the line making for a big mess. Gun went off and I spent about the first 0.75 miles just muscling through the pack to get some space. Lot's of jostling and elbows, very crowded. Things didn't settle down for about a mile. Draper's Dennis Simonaitis was right at the front at the first turn, he ended up second overall in 14:45, just 5 seconds behind the winner who was five years younger than him.  Just saw he set the American age group record for 47 year olds, wow!!

Me, I finished in 18:01, 21st in my age group. Not as strong a showing as I would have liked coming from altitude, but I didn't start smart, getting stuck in traffic, I hadn't trained for this race, ran a hard 15 miler the day before, and didn't have my standard race kit (I wore my NB 790 trail shoes). Excuses, excuses.

After the race I bugged out, back to the house, showered, gathered the family, and was on the road to Cache Valley by 8:35 AM. Set a new driving speed record arriving home in exactly 11 hours and 20 minutes (800 miles even). One stop in St George to get gas, that was it. And a few ranch exit potty breaks for the boys and dog.

And thus ends another spring break adventure.. disneyland, california adventure, the beach, carlsbad 5000... overall a good week.

8.5 miles providence millville loop, 7:37 pace.

4 x 1 mile intervals on the track at noon, just in time for the big storm blast of wind,  rain, sleet and hail. lucky me. 6:02, 5:56, 6:02, 5:58. gradually inching down on those 1 mile times.... gotta shave another 15 seconds off by Bolder Boulder I hope.

USU river trail 8 miles about 7:50 something

5 with some strides

Got a free entry to the SLC half from a friend whose work sponsors employees + a friend., otherwise this one is too expensive for my blood. Met Steve Anderson at West High and we got a ride to the top from my friend's son. Beautiful weather, very little wind and warm. I was shooting for  1:21 but kind of crashed the last few miles, got passed by a few people, bummer. Maybe I went out too fast, but it is hard not to on that initial downhill. The hill up State street was tough. finished 6th in men's masters and a way distant 2nd in 45-49 behind Rob Murphy's 1:15:26.  Steve Anderson destroyed the course, i got to see him and shout at him once at the hairpin turn, I assume that gave him the motivation he needed. Bugged out after the race to go watch my son's tennis match.

Garmin splits: 5:58, 6:14, 6:00, 6:01, 6:27, 6:17, 6:13, 6:23, 6:23, 6:30, 6:34, 7:13, 6:10. 6:04 for 0.02 miles.

 Got some blisters, haven't been doing enough downhill training i guess. Actually, haven't done any. oh well.

Good luck to all the Boston runners Monday!!!!!

river trail, 4 very easy, 8:30 pace

USU east bench loop, 7:44 pace.

my older brother ran a 3:25:06 in Boston. He ran an excellent race, stayed on pace the whole race and finished an easy 5 minutes ahead of his "under 3:30" goal". I am still kind of bummed I didn't get a qualifier in time to get in to Boston last fall. Looks like the weather cooperated, and the wind was also favorable from the weather reports (northwest, 15-20 mph). When I ran it in 2007 it was the year of the big northeasterner and I had to fight a nasty headwind the whole way. oh well, just the luck of the draw.

6 easy USU towards green canyon 7:48

5 x 1 mile intervals on the track with 400 recoveries. trying to knock my times down below 6 minute miles but I can't seem to do it. Last fall I was running miles at 5:45. Tinman's chart says my VO2max pace should be 5:30. I can do that for 800s probably but not miles, ever. Oh well. the 15 mph north wind didn't help my cause either. At least I got one more mile interval this week than I have the last few weeks. Next week i will drop downto 800s and try to increase my speed.

6:02, 5:59, 6:05, 6:01, 6:01

8 USU river trail. about a 7:55 pace. blah.

This is just a low key fundraiser for our elementary school. No serious runners. Hardly worth a race report. The race starts at providence elementary and loops through River Heights. First mile is a slight downhill dropping about 60 feet and I went out way too fast, passing the first mile in 5:36. I assume this put me in a lactate debt I couldn't climb out of. Next mile and a half or so have uphills climbing about 90 feet before dropping back down 35 feet. Subtle hills but they felt like big hills after that stupid first mile. splits: 5:36, 6:13, 6:21, then 5:11 for 0.1 miles.

I was kind of bummed by my performance in this race because of my poor splits. One high school kid hung with me for the first mile, which is probably why i went so fast, thinking he might challenge me, but then he self destructed and it was just a solo time trial from there. I guess I can think of it as one VO2max mile followed by a 2 mile recovery tempo and then a 0.1 mile lactate threshold push...

My nine year old twins ran the one mile finishing in 7:43 and 9:22. Not bad for absolutely no training and running in jeans and heavy sweatshirts.

had day of week wrong oops...

8.4 miles about 7:30 pace 

trying to rebuild some speed. 7 x 800 on track with 90-120 second recoveries.

2:46, 2:48, 2:50, 2:47, 2:50, 2:50, 2:54

USU river trail easy

8 x 200 track 40 seconds each